Face Pull with External Rotation (Band)

An advanced face pull variation that combines pulling with external rotation to comprehensively strengthen the rear shoulders and rotator cuff.

Instructions

1. Anchor a resistance band at approximately face height to a fixed point.
2. Stand facing the anchor with feet shoulder-width apart.
3. Hold the band with both hands and pull it toward your face, elbows bent.
4. As you pull, rotate your forearms outward, bringing your hands outside your elbows.
5. Squeeze your shoulder blades and rotator-cuff at the end of the movement.
6. Return the band to the starting position in a controlled manner, internally rotating as you lower.
7. Repeat for the desired number of repetitions.

Tips

• This exercise combines two movements for maximum shoulder health benefits.
• Perform the rotation component smoothly without jerking motions.
• Keep your elbows high to maintain proper form throughout.
• This exercise is ideal for shoulder injury prevention and postural correction.
• Use a moderate resistance to allow controlled rotation throughout the range of motion.